40 Double Unders
30 Squats
20 Sit-ups
10 Ring Row

AMRAP 12

3 Thrusters @ 100lbs
3 Chest To Bar Pull-Ups
6 Thrusters @ 100lbs
6 Chest To Bar Pull-Ups
9,12...

AMRAP 7

Pre-WOD: 3 x 8 Back Squats (135, 185, 205)

WOD: 12 minutes AMRAP

3 Box Jumps (Rx 32")
6 Hand Stand Push Ups

9 Kettle Bell Swings (Rx 53 lbs.)

7 rounds + 3 HSPU

Pre-WOD: 3 x 8 Back Squats

WOD: 12 minutes AMRAP

3 Box Jumps (Rx 32")
6 Hand Stand Push Ups

9 Kettle Bell Swings (Rx 53 lbs.)

9 rounds + 3 box jumps

Find 1RM Clean and Jerk.

Kärrynpyöriä, kuperkeikkoja, käsilläseisontaa ja moonfreezeä

SKILL: Snatch 2nd & 3rd Pull

WOD:

Jeremy

21.15.9

OHS 95/65

Burpee

5:30 a.m. Hill Fun Run
CFE

4 Rounds of:
100 M run up hill full speed
100 M run back down, jog
100 M run up hill full speed, in reverse
100 M run back down, job

2 Rounds of:
800 M run up hill as fast as possible
800 M job back down

I kept good pace. Really felt the quads working today.

5 rounds of
20 ring dip
14 thruster @ 60kg

10-15 breath breaks